What’s a Keto Diet?
You may have heard of the ketogenic diet (often called by its shorthand, “keto”) but you may not actually know much about it. This article explains the basics of the ketogenic diet, with a few cautionary tips you should know if you are thinking about giving it a go.
A ketogenic diet, commonly known as the keto diet, is a low-carbohydrate, high-fat diet that has been used for various purposes, including weight loss and certain medical conditions. The primary principle of the ketogenic diet is to drastically reduce carbohydrate intake and replace it with fat, which leads to a metabolic state called ketosis.
What exactly are ketones?
Ketones are water-soluble byproducts of the breakdown of fat in the liver. The of ketones is a normal bodily process that occurs regularly, including while we sleep. Our liver is always some ketones—but when our daily carbohydrate and protein consumption are high enough, our ketone remains relatively low.
How It Works
When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis. It's important to note that the ketogenic diet is a short term diet that's focussed on weight loss rather than the pursuit of health benefits.
Different types of ketogenic diets
There are several versions of the ketogenic diet, including:
Standard ketogenic diet : This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs
Cyclical ketogenic diet : This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
Targeted ketogenic diet : This diet allows you to add carbs around workouts.
High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
The information in this article mostly applies to the standard ketogenic diet , although many of the same principles also apply to the other versions.
A sample keto meal plan for 1 week
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